Category Archives: PFIT TIPS
WORKOUTS – EXERCISES – TRAINING TIPS
Let’s get PFIT! It’s time to workout! Get fresh new workouts, training ideas and exercise tips to start, or tweak, your program so you get that bod you’ve been longing for!! Success is just around the corner! Get to know your body and how fitness truly works when you do it right. Each blog offer applicable tips and information to help you reach your goals.
Lovely Legs Workout
Workout like a brute in the gym, and a beaut on the beach!
Here’s today’s weekly leg workout routine for our bikini boot campers. With each exercise, there is a photo of the equipment needed. This is just one of 4 bikini workouts (+ 3 cardios) our boot campers do each week. 
QUADS/GLUTES
#1 – 3 sets each leg extension
- 20 Toes up (straight)
- 20 Toes in
- 20 Toes out
#2 – 4 sets of leg press (2 plates, 1 plate on each side)
- 30 feet shoulder width apart
- 30 feet close
- 30 feet wide plié
- 10 close/10 shoulder/10 plié
#3 – 3 sets leg extension (repeat #1)
#4 – 3 sets of single leg press, 20 reps each (just the rack or one plate)
HAMSTRINGS
#1 4 sets straight leg dead lifts
- 20 w/ 45lb bar
- 18 w/ 65lbs (add 2 tens)
- 15 w/ 75lbs (add 2 fives)
- 15 w/ 85lbs (add 2 fives)
#2 5 sets prone (laying down) hamstring curls
- 25 reps of 35-40lbs
- 20 reps of 40-45lbs
- 18 reps of 45-50lbs
- 15 reps of 50-55lbs
- 12 reps of 55-60lbs
Fat Burning Bikini Workout
This workout is a fat-burning workout with an emphasis on toning the lower body, shoulders and abs. Weight and rest is SUPER important. Weight should be challenging and rest should not go one second over the prescribed rest time. Each round should take 15 minutes, making this workout a killer 45 minute workout. Click on the exercise to see video demonstration.
#1 COUPLET
40 Seconds Box Jump
20 Seconds Rest
40 Seconds Thrusters (35LB OR 45LB)
60 Seconds Rest
#2 COUPLET
40 Seconds Snatch to Overhead Lunge (10, 12, or 15LB DBS – pictured above)
20 Seconds Rest
40 Seconds Tuck Jumps
60 Seconds Rest
#3 COUPLET
40 Seconds Jump Rope
20 Seconds Rest
40 Seconds Assisted Pull-up (use bands to assist or do HEAVY pull downs)
60 Seconds
#4 COUPLET
40 Seconds Diagonal Elbow to Knee Plank Crunch
20 Seconds Rest
40 Seconds Bicycle Crunch
60 Seconds Rest
#5 COUPLET
40 Seconds Kettlebell Swing (HEAVY!!)
20 Seconds Rest
40 Seconds Step Back Lunge (with 10, 15, 20 OR 25LB DBS or PLATES)
60 Seconds Rest
Complete 3 Rounds
Reebok Z-Rated Shoes & Workout
The following post is sponsored by FitFluential LLC on behalf of Reebok.
Sometimes it’s not enough to just be fast. You need to be able to move quick. If your daily run is never running in a straight line, this shoe is your kind of shoe. Check it out!
Reebok just came out with a really cool high-traction running shoe that’s made to move quick. If you like the natural feel of a super light shoe that gives you just enough cushion without losing the feel of the road, this shoe is for you! What I love most about this shoe (besides how light it is) is definitely the traction. Traction is out of control. The outer sole is designed for maximum ground contact so your foot really grabs the ground for quick switches, turns, jumps and stops. Not only is this great for running (especially when your route includes navigating around traffic, puddles, people, dogs and uneven sidewalks) I’m super excited about using these shoes on my functional training days. These shoes are going to crush sprints, box jumps, heismans, Shuffle Touches, and other exercises that require more traction.
Inspired by hi-performance, Z-Rated tires, the Reebok Z Run running shoe are like sports car tires on your feet. The Z-Rated technology delivers control, traction and speed – just like my Corvette!
Here are the things I like most about the shoe:
- Super Light
- Smooth No-Sew upper
- Low-cut for mobility
- Roomy toe box
- Awesome tread for killer control, traction and speed
- Super flexible midsole
Here’s a cool video on the technology of the shoe:
“These shoes will make you UNNATURALLY QUICK!” So set your timer and get ready to crush this workout!! Click on the workout name to see video demonstration of each exercise.
Today’s Z-Rated Workout:
Set your timer!!!
1/4 mile sprint
SSS - Cardio, Conditioning, Lower Body
- 20 Skaters
- 20 Butt-Kicks
- 20 Squat Front Kicks (alternating legs)
- 20 Butt-Kicks
- 20 Shuffle Touches (quick switch)
- 20 Butt-Kicks
Complete 3 rounds
1/4 mile sprint
Dead Legs - Legs, Glutes, Hamstrings
- 20 Prisoner Squats
- 20 Mary Catherines
- 20 X-Squats
- 20 Crisscross Squats
- 20 Bridges
- 1-Minute Wall Sits
Complete 3 rounds
1/4 mile sprint and record your time.
How long did it take you to get through it?
Bikini Body Workout
What makes a bikini body? A flat tummy, sculpted shoulders and nice buns! With that in mind, here’s a workout Steve and I designed for the MASS SUIT to burn calories and tone all the important bikini body parts – all in one pretty simple workout. You can also do this workout with bands or dumbbells. Granted, there is NO WAY it will be as intense as it was with the MASS SUIT (OMG!), but it will still be a killer workout.
One thing that makes this workout challenging is because it uses compound movements. Meaning, you are doing a lower body exercise AND an upper body exercise at the same time. To make things even more intense, you are not taking any rest between exercises to maximize calorie burn. The good news is, you get twice the workout in half the time! Yahoooo!!
The MASS SUIT kicked my butt and really challenged my core. I was out of breath in half the time of doing traditional training – and I have to admit I was challenged at only 10 reps in! ha! Here’s the workout video to follow along with, as well as the matching written workout!
MASS SUIT BIKINI BODY WORKOUT
10 Jumping Jacks
20 Stepback Lunges with Lateral Raises
10 Jumping Jacks
20 Forward Lunges with Lateral Raises
10 Jumping Jacks
20 Diagonal Lunge
X 3 Rounds
10 Stepback Lunges with Lateral Raises RIGHT
10 Stepback Lunges with Lateral Raises LEFT
10 Forward Lunges with Adduction RIGHT
10 Forward Lunges with Adduction LEFT
10 Diagonal Lunges RIGHT
10 Diagonal Lunges LEFT
The Shoulder Shake-Up Workout
NOTE: Click on the exercise to view video instruction.
1st Segment: HEAVY
3 x 12 Seated Dumbbell Shoulder Press
3 x 10 Dumbbell Snatch (10 Right/10 Left)
3 x 12 Upright Rows
2nd Conditioning Segment: MODERATE
2 x 10 Step Up & 1-Arm Shoulder Press (R/L)
Super Set: (Right arm first)
1 x 10 1-Arm Step Up (arm stays up)
1 x 15 1-Arm Shoulder Press
(repeat Left Arm – no rest)
x 2
3rd Segment (Arms start shaking!): LIGHT
15 Dumbbell Lateral Raise
30-Second Elbow Plank
X 3 (no rest between exercises & rounds)
3 x 15 Dumbbell Rear Delts
I’M STAYING COOL IN CORY VINES
I’m wore my brand new Cory Vines racerback tank yesterday and loved it. It’s super soft, light, extremely breathable and has moisture wicking technology that allows sweat to evaporate quickly. It fit really nicely (somewhat fitted in the chest area, with a nice bit of light stretch), but a little looser through the waist so I’m not suffocating or feeling like every fat roll is showing through. Best yet, it’s not expensive! Get this tank.
CONNECT WITH CORY VINES:
Facebook: http://www.facebook.com/wearcoryvines
Twitter: http://twitter.com/CoryVines
Instagram: http://instagram.com/coryvines
Pinterest: http://www.pinterest.com/coryvines/
Butt & Delt Live X Power Blitz
How to do this compound workout: This workout uses several different exercises combined together in one fluid (compound) movement. NOTE: Click on the exercises to watch video demonstration of each movement.
Tools: Dumbbell or Kettlebell
Before you pick up your weight, do 5 burpees. Grab the dumbbell and get ready to work! The compound movement starts with a clean (bringing the dumbbell from the floor to the shoulder), then with the weight on the shoulder go down into a squat, return to stand and go right into a 1-arm shoulder press (keeping the dumbbell overhead), then immediately to an overhead step-back lunge (with dumbbell still overhead with active shoulder), return to stand, bring dumbbell down and back to the ground to begin the whole sequence again for the 2nd rep. After 10 full reps are complete, stay standing on that last round and pump out 15 1-Arm shoulder presses. Feeeel the burrrrn!!
This is what it looks like on paper…
RIGHT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
LEFT ARM:
5 Burpees
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
3 ROUNDS
(6 total rounds, 3 on each side)
WORKOUT WITH ME!
This is just ONE segment of our show yesterday on LiveXFit on LiveExercise.com. Here’s a sample of a full show (watch me DIE!). Get a brand new show weekly on LiveExercise, available online, on Roku and on SamsungTV!
GET 14 DAYS FREE & workout with me today!
LiveXFit Abs Workout
On our LiveXFit show, we don’t just throw exercises together for no reason. Each set of exercises has been well-thought out and has a purpose – and it’s to get you results. If you missed yesterday’s live workout, not only can you go back and watch it at your convenience, you learn from what we do on the show.
For instance, yesterday’s workout consisted of a shoulder circuit of 9 exercises, an ab circuit of 9 exercises and a leg circuit of 9 exercises. Each circuit was made up of 3 triplets. Another words, we did 3 sets of 3 mini circuits to make one big circuit that targeted one muscle group. You could do the whole workout (and we hope you do!!) or you could take pieces of the workout and add them to your own routine.
This triplet (above) is just one of those sets of 3 we used in our abs circuit. As you watch our shows (hopefully not while sitting on the couch eating ice cream lol), take mental notes of what we are doing. If you like combination of exercises we do, FIRST, let us know!! We’d love your feedback (members can comment on the workouts and interact with us online), SECOND, bookmark the workout so you can do it again, or jot down the part you liked so you can do it ‘a la carte’. THIRD, use it alone and beef it up. If we only did it one time through in a line up with other exercises, just repeat that set of exercises for 3-5 times for a great blitz.
To help you build your workout library, I will occasionally pull some of my favorite exercises from some of our shows and share them here and on social media. Hope to see you on LiveExercise – available on LiveExercise.com, on Roku and on SamsungTV.
Ab Workout
30 Seconds of Each (0-10 seconds rest in between)
- Bicycle Crunches
- Dumbbell or Plate Crunches
- Alternating Cross Under Knee to Elbow Plank
3 Rounds (no rest between rounds)
GET 14 DAYS FREE ACCESS TO THOUSANDS OF WORKOUTS!!
5 Ways Music Can Motivate You More
A professor specializing in music and exercise once said, “Music is like a legal drug for athletes”.
Everyone at our gym (Max Fitness Club) knows I take our music very seriously. I tease, calling myself “DJ Magic Bonnie” on a mission to pump up the tunes – and everyone’s heart rate. Although everyone has different musical tastes, there is a scientific reason behind the music we play in our gym.
Studies upon studies have proven that certain types of music gives gym goers an advantage. The sound level, the beat, the style – it all can make or break your workout.
If you want to PUMP up your workouts, then I suggest you PUMP up the tunes! Here are 5 tips to use music to give you a boost in the gym.
Music Motivational Tips (and my Top 5 Favorite Musical Movie Scenes)
1. Turn the music on. Turn your music on before you even put your tennis shoes on. If you are sluggish, see how you feel as soon as you turn on some good tunes while getting ready. Watch your mood change. If you can change your mood, you can change your mind. Follow DJ Special Ed on Facebook to stream or download his custom club mixes.
Best Home Stereo Scene:
2. Crank up the drive. Crank up high-energy music while you are driving to the gym. By the time you get there, you will be so energized, nothing will stop you from having a great workout! Works every time!
Best Car Stereo Scene:
3. Buy good headphones. If you don’t like the music your gym plays, or you like to run outside, buying a good pair of headphones (like Koss FitClips) is as important as buying a good pair of shoes. Not only will you have great workouts, but headphones say “I’m serious and don’t want to be interrupted”, which will increase your overall intensity.
Best Headphone Scene:
4. Search for fitness music that shows beats per minute. To give you an idea of pace, ACE (American Counsel on Exercise) suggests the following beats per minute based on sport: Walking: 137–139 bpm, Running: approx. 147–169 bpm and Cycling: approx. 135–170 bpm. The higher the beats per minute, the higher intensity – even when weight training.
Best Club Music Dance Scene:
5. Save your tunes for the gym. If you play your workout music outside of exercise, you may lose a little magic. By saving your music for your workouts, the music will stay fresh and exciting – just like your workouts should be. Here is The Sneaker Reports Top 20 Fitness Tracks.
Best Music Mix Scene:
Fit Gear for the New Year
REVIEW: Koss FitClips for Women
I have REALLY small ears. I know, it’s probably a surprise because nothing else on me is small. For a girl who wears a size 9 shoe and is 5’9″ tall, I NEVER can find headphones to fit me. So, when I got the change to give Koss FitClips a try, I have to admit I wasn’t really hopeful. I knew there was a possibility my stupid ears would reject them. BUT, low and behold, they locked right into my ears and did not budge for my entire workout. I didn’t adjust them once – which is UNHEARD of for me!! These bad boys are made for women, and literally fit my ears like a GLOVE.
Koss’ female designers teamed-up with Gold Medalist Dara Torres to create the world’s first headphones designed specifically for women, by women.
Availability:
Wal-Mart
Best Buy
Walgreens
Kmart
Sears
FitClips ($29.99*):
- Do not fall out
- Sweat resistant
- Three different sizes of ear cushions included for the perfect fit
FitBuds ($29.99*):
- 33% smaller (than any earbud Koss has ever created)
- Sweat resistant
- Three different sizes of ear cushions included for the perfect fit
Facebook: http://www.facebook.com/koss
Twitter: @KossHeadphones
Instagram: @Koss
Pinterest: http://www.pinterest.com/KossHeadphones
Do a 180 in 2014 and Try This Simple Workout!
Workouts don’t have to be hard – they can be super simple! Just to prove it, do these 3 exercises for 20 reps each as fast as you can. Time yourself to add more accountability, as well as track your progress when you repeat it. It’s a super simple and quick workout that will have you breathing heavy in a heart beat.
This workout is great for toning the core and upper body, as well as burning calories. Do it alone or add it to your regular cardio or weight routine. You can do it between exercises or laps when walking or jogging.
Want a little guidance? Join Steve Pfiester at LiveExercise for the whole routine. This triplet was one of several workouts he did today on the Chiseled Cardio show. Use this code (NOGYM2014) to get an EXTRA FREE MONTH added to your Free 14 Day Trial! Click HERE to see one of our sample workouts and start your trial!
Twas the Day After Christmas, and Not a Creature Was Thin
‘Twas the day after Christmas and all through the house,
Every creature was stirring, yes, even the mouse.
The stockings, once hung by the chimney with care,
Were being packed up and are no longer there.
If only the children were nestled all snug in their beds,
All the adults in the house wouldn’t be losing their heads.
I finished some cleaning and took off my thinking cap;
And thought for a second I might take a nap,
When out of nowhere, there arose such a clatter,
I sprang from the couch to see what was the matter.
Across the house I flew like a flash,
Tripping over empty boxes, wrapping paper and trash.
My neighbors’ Christmas lights lit up the neighborhood
So I could see my neighbor clearly exactly where she stood.
When what to my wondering eyes should appear,
She was standing on her scale crying in fear.
More rapid than eagles, all her weight came,
She cried and shouted and called her scale a bad name.
“Now Dangit! Now Darnit! Dagnabbit and Flippin!
My True Religion jeans are no longer fittin!
To the top of the porch, to the top of the wall;
Now dash away! Dash away! Dash away all!”
As dry leaves before Hurricane Frances did fly,
When they meet with an obstacle, mount in the sky.
Out of her garage her husband flew,
With the car full of toys and all the kids too.
And in a twinkling, I heard my doorbell sound,
Followed by crying and sobbing from everyone around.
As I drew in my head wondering how I could help,
All my friends and neighbors were at my door with a yelp.
They were dressed in fitness gear from their head to their feet
Their clothes were all tarnished with cookie crumbs and sweets.
They seemed to have an extra bundle around their fronts and their backs,
And they all looked like peddlers, each one with a gym sack.
Their eyes, how they twinkled – but wait, they weren’t merry,
They’d all been crying, their noses red as a cherry.
Their droll little mouths were drawn up like bows;
And their faces looked shocked, like they had all seen a ghost.
They had gotten on a scale and didn’t like what they saw.
And now they were ready and determined to erase it all.
They had broad faces and a little round belly,
That shook when they cried like a bowlful of jelly.
They were chubby and plump, each like an unhappy old elf,
And I laughed when I saw them because I was there myself.
A wink of my eye and a twist of my head,
Soon they all knew they had nothing to dread.
I spoke not a word, but went straight to work;
Getting the gym ready, and then turned with a jerk.
And laying my fingers on the computer keys,
I started writing out my fitness tips with ease.
I sprang to my car and gave my team a call,
And told them “get ready! Get ready for them all!”
And away they all flew to the health clubs that night
saying, Happy New Year to all, let’s give fat a good fight!
story by Bonnie Pfiester
Dear Readers: If you need help losing weight and getting fit this year, subscribe to my blog and join our online boot camp program (FREE!) at FitStudio, powered by Sears. We have lots of people here to support you (including me!). Follow me on twitter, facebook, at FitStudio, YouTube on Pinterest and here!
